Sweet Potato Chicken Curry - 16.9g Carbs, 3.5g Fiber
From: Danielle Stephenson, Lakeville, Minnesota, Cooking Light
NOVEMBER 2009
2 tsp curry powder
1 tsp ground coriander
1 tsp ground turmeric
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp ground red pepper
1 bay leaf
1 1/2 tsp olive oil
1 1/2 lb skinless, boneless chicken breast, cut into 1-inch pieces
1 1/2 cups vertically sliced onion
1 1/2 tsp minced peeled fresh ginger
2 garlic cloves, minced
1 (14oz can) fat-free, less-sodium chicken broth
1 (14.5oz can) diced tomatoes, undrained
2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup canned chickpeas, rinsed and drained
1/2 cup frozen green peas
1 Tbsp fresh lemon juice
1. Combine curry powder, coriander, turmeric, salt, black pepper,
red pepper, and bay leaf in a small bowl.
2. Heat oil in a large Dutch oven over medium-high heat. Add chicken
to pan; saute 5 minutes or until browned, stirring occasionally. Remove
chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes
or until tender, stirring frequently. Increase heat to medium-high; return
chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and
garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook
2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil.
Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook,
uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated.
Remove from heat; stir in lemon juice. Discard bay leaf.
Servings: 7
Serving size: about 1 cup
Nutrition per Serving:
196 Calories, 3.9g Fat, 0.9g Saturated Fat, 1.6g Monounsaturated Fat,
0.8g Polyunsaturated Fat, 23g Protein, 16.9g Carbs, 3.5g Fiber,
54mg Cholesterol, 1.9mg Iron, 467mg Sodium, 46mg Calcium
No comments:
Post a Comment